Fast pitch throwing exercises are designed to help improve the mechanics of the pitchers on your team as well as their pitch speed and velocity. In addition to active throwing exercises, some pitchers use weight training and resistance-band training to help improve pitching velocity. Exercises range from towel drills to weighted-ball drills.
Weighted Ball
This throwing exercise is designed to increase pitch velocity. A standard weighted softball ranges anywhere from 8 to 12 ozs. Have a pitcher grab a weighted ball and stand at the pitcher's mound. From here, instruct her to throw 15 to 20 consecutive pitches with this ball. After she completes the pitches, have her rest for several minutes before throwing an additional 20 pitches with a regular softball. Repeat this exercise, alternating between the two balls until fatigued.
Accuracy Drill
Start by taping a series of paper plates to the backstop, approximately 6 feet off of the ground. From here, have one of your pitchers stand 15 feet away with a softball in hand. Have her attempt to hit each one of the paper plates. After throwing at each plate, have her step an additional 15 feet back and try to hit the paper plates. This drill will help remove any excessive arc in your pitcher's throw.
One-knee Drill
This drill is designed to improve your pitcher's upper body strength as well as her arm speed. Have your pitcher line up in front of the pitchers mound on one knee. She should be resting on her pitching-side knee while her other leg is bent at a 90-degree angle facing home plate. With a catcher behind home plate, have your pitch throw 30 full speed pitches at home plate or until she is fatigued.
Wrist-snap Drill
This wrist-snap drill is designed to improve your pitcher's wrist strength and pitch velocity. Have your pitcher stand five feet in front of home plate, with a catcher crouched in a defensive position. Have her throw 10 pitches at the catcher from the side of her body, using only her wrist to snap the ball. As she improves, have her increase her distance away from the catcher until she is back at the pitcher's mound.
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